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Showing posts with label muscle soreness. Show all posts
Showing posts with label muscle soreness. Show all posts

Wednesday, May 11, 2011

Here's one way to improve exercise performance and recovery

If you are doing heavy physical training and competition, you will be well aware that muscles and tendons ache and eventually fail.  You will also be aware of the discomfort of delayed onset muscle soreness that is worse one to two days after a hard session.

Well, there is an interesting link between the failure of muscles during intense, prolonged exercise, delayed onset of soreness and long-winded substance called Calcium B-Hydroxy B-Methylbutyrate (HMB).  If levels of these are low in the muscles, they will fail and hurt - sooner than later.  I have been experimenting with HMB (and a few other things) and have noticed a significant improvement in performance and recovery during and following intense cycle training and racing.

High levels of HMB = Longer and Faster

We have just added a new formulation of HMB to our small range of sports dietary supplements.

HMB is a naturally occurring nutrient that is found in the body.

Here's the official blurb about the product:

Balance HMB 500 provides pure Calcium B-Hydroxy B-Methylbutyrate. HMB is an important anti-catabolic supplement that has shown to support the body's ability to minimise protein breakdown and damage to muscle cells that can occur due to intensive exercise or muscle trauma.

HMB is a metabolite of the essential branch chain amino acid (BCAA) L-Leucine.

 Decrease muscle tissue damage and improve recovery.

 Promote a reduction in body fat percentage.


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About this website
The advice in these articles is given freely without promise or obligation.  Its all about giving you and your family the tools and information to take control of your health and fitness.  Please give me your support by subscribing to my free email updates. Please shop at my Online Store. Please encourage your family and friends to do the same. While we may not always be able to compete with the big operators on price, we aim to more than compensate through personal service!

Your email address:

Powered by FeedBlitz
Do you have a question?  Email Gary: gary@myotec.co.nz. Include any relevant background information to your question.  Please be patient and be aware that I may not be able to answer every inquiry in detail, depending on workloads (My paying clients take precedence!). I will either reply by email or, most likely, by way of an article (Personal identifying details will be removed before publication).

Saturday, April 23, 2011

Should we let our bodies adapt to soreness and tightness without interference by stretching and massage?

"Hi Gary

 What interests me about running and muscle tightness and soreness is why does our body not adapt to that without us having to make a special effort to stretch more and to regularly have a deep tissue massage? You would imagine that muscle tightness is the bodies way of adapting to us running and that we should in time not have to do anything special if we run regularly? Could it not be that it’s the bodies way of holding vulnerable joints together more securely and adaptation of muscles to give less than without conditioning ie: to deal with the rigors of say running down hill?



If one were to consider animals in the wild that run a lot do they stretch a lot more than animals that don’t? Do animals that run a lot and over long distances have ankle and knee and IT band problems like us frail humans seem to? Or should we let our bodies adapt without interference ie; by not excessively stretching?"

Roger
__________________________________
Gary:
Duncan McLean: The Tartan Flash
World Champion sprinter at 92yrs
Thanks for the thought-provoking email, Roger.

The loss of flexibility and the hardening of muscles are natural but undesirable adaptations of vigorous physical activity and ageing that also happen to be preventable and reversible.

Athletes never retire - They just slowly grind to a painful halt.  

At which point they quietly disappear into anonymity, or announce their retirement, then are forgotten!

By about 40 years or so, I was a burned out athlete (No - That's not me in the photo). I was physically fit, or so I thought I was. I could run okay but was inconsistent, never quite being sure if I would run up to standard. Bad days became the norm. I recall one of my last cross country races. It was a veterans team relay race at Trentham in Lower Hutt. Our team, Victoria University, was the favourite. We were in the lead by the time it came to my leg. I blew! Despite doing everything right leading up to the day, warming well and not taking off too fast I was quickly reduced to little more than a fast walk. I let the team down badly, but there was nothing I could do. My heart and muscles just could not do any better that day.

I now understand what was happening: I was grinding to a halt. My body systems had had enough punishment and were shutting down. In fact, I would not be at all surprised if my heart was in fibrillation during that cross country race. It was time to retire and I did quietly slip away from the competitive cycling and running scenes. My heart was not in these frenetic past times any more. In the meantime, some of my more talented running and cycling associates dropped dead by their early 50's. Plenty of others are sporting worn joints and muscles so sore they can barely be touched.

These are the natural consequence of vigorous living. We should have no illusions of the adverse health consequences of extreme sport. If we leave Nature to run her course.

After all the first person to run the marathon, Pheidippides, dropped dead at the finish!

Until just the last 100 years or so, few people lived longer than 30-40 years of age. Pre-European Maori seldom lived longer than 30 years, for example. Wearing their teeth out chewing on foods like fern roots, saw to that. Life was harsh for most people worldwide. During my Grandfather's time over 50% of people were dead by 50 or 60 years of age - World wars, industrial accidents, infections and childbirth saw to that. Heavy physical activity, such as tilling the fields, was mostly the responsibility of "young" people. Those who lived to "old age" went for the rocking chair and not the racing bike!

Our biology is such that all of us have a good ten to twenty years of being able to sustain heavy physical activity as adults. Any longer than that and the muscles and joints begin to object; but the odds were, until recently, that we would be dead by then. If you look at animals, few live longer than 10 years and those that do tend to take life at a slow pace. While there may be periods of extreme exertion these are generally brief and seldom frequent. Biologically speaking, if our muscles, joints, tendons and heart manage to serve us for a good ten years then they have done their job. Mother Nature has endowed us with this length of time as high performance machines because that is all that has been needed for as long as Humans have been around for survival of the species.

If we look at phenomenal oldies like Duncan McLean, the Tartan Flash, his daily exercise was not exhausting. I interviewed Duncan in 1978. His exercise routine consisted of light calisthenics and walking - not daily running. If we look at 40yrs+ marathon champion, John Campbell, he gave up running as a junior to work on the fishing boats and returned to running in his late 30's. John still had ten good years left in his legs but not much longer. An earlier running sensation, Jack Foster, similarly left his run very late. Few athletes that train and compete as teenagers are still going strong at thirty. The vast majority are burned out by then.

Of course, there are exceptions, the most obvious to me is my sister, Lorraine, who competed at international level from 16 years old through to about 42 which I think is some kind of longevity record.

It is only in the last 50 years or so that "old" people are expecting to remain physically active beyond retirement. For as long as Human Beings have been around, there has never been any need for muscles and tendons to remain in pristine working order for 60, 70 or even 100 years. We simply never lasted that long! It wasn't that long ago that athletes were expected to retire by 30 years to become administrators or coaches.

If we are to continue to be physically active into very old age, biologically speaking, then we need a whole new set of strategies for physical conditioning and maintenance of health that do not necessarily apply hard and fast to youngsters.

For example: A twenty year old athlete can have a high carbohydrate, low nutrient diet and still perform very well for several years. A 50 year old athlete will almost immediately be getting into trouble if on a similar diet. The muscles and joints of a 20 year old can be smashed and bashed and recover quickly; but the damage is cumulative and will be paid for later on in life. This applies not just to gross damage, such as a torn tendon, but also to the repeated micro damage that is often referred to as "delayed onset muscle soreness" (DOMS). Repeated DOMS causes a gradual hardening and scarring of the muscle belly as the years pass, along with a gradual reduction in performance.

These muscles become more like inflexible leather straps than spongy, resilient muscle. Blood flow through them is reduced, blood pressure rises, the heart works harder, even at rest.

My sister, Lorraine, was always fussing over what she ate, she took dietary supplements daily and was constantly getting work done on her legs by various therapists. I used to think she was a bit of a crackpot, especially with regards to her diet and supplements. How things have changed! I was so wrong. She proved me to be very wrong. Her performances speak for themselves. I am now following down the same path and now have a second chance as an athlete. My performances over the last few years are testament of this. I am getting faster as I am getting older.

The stop watch does not lie!

If we want an athlete to perform well, without limiting aches, pains and fatigue, or risk of dropping dead, beyond thirty years of age, then we need to have a whole new set of rules in place beginning with:
  • First do not injure or hurt (including DOMS).
  • Balance exertion with rest and recovery.
  • Allow time for a young athlete to mature physically and emotionally before subjecting them to extremes of training and competition.
  • Do not inject, cut or medicate an injury unless absolutely necessary.  "Body - Heal Thyself".
  • Ensure a nutrient rich diet, including targeted supplementation (Hair Tissue Mineral Analysis).
  • Stretch daily
  • Massage, massage and even more massage!
It is an interesting observation of sports teams, such as at the Commonwealth Games that the most in demand service is massage. Every athlete wants a daily massage. Its an almost instinctive urge.  So much is massage in demand, that the physios and even the team doctors may have to help out. I would never go with a team as a massage therapist because I would never get to see anything day or night other than the inside of a bland treatment room. Talk about a "Bus Driver's holiday!" Massage, when done well, really does work, Not only does massage relax and soothe, it improves athletic performance. Especially when combined with targeted nutrition.

Massage and nutrition work by countering and even reversing many of the negative effects of vigorous activity combined with getting older. Every active person will benefit from a weekly deep tissue massage and a scientifically formulated nutrition plan.

Slowing down and seizing up is not entirely due to the process of "Ageing". Nutritional imbalances and the scarring of muscles are not "Ageing". If you opt to leave it all up to Mother Nature, be resigned to the inevitability that you will be old before your time.

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About this website
The advice in these articles is given freely without promise or obligation.  Its all about giving you and your family the tools and information to take control of your health and fitness.  Please give me your support by subscribing to my free email updates. Please shop at my Online Store. Please encourage your family and friends to do the same. While we may not always be able to compete with the big operators on price, we aim to more than compensate through personal service!



Your email address:

Powered by FeedBlitz
Do you have a question?  Email Gary: gary@myotec.co.nz. Include any relevant background information to your question.  Please be patient and be aware that I may not be able to answer every inquiry in detail, depending on workloads (My paying clients take precedence!). I will either reply by email or, most likely, by way of an article (Personal identifying details will be removed before publication).

Friday, April 15, 2011

Do you have to damage your muscles during a workout in order to get stronger?

"All sports training for strength, speed and endurance is based on stressing and recovering.  You take a hard workout intense enough to damage your muscles, feel sore the next day, and go at a far less intense pace for as many days as it takes for muscles to heal and the soreness to go away."
(Statement from a conditioning expert)
______________________________________
Gary:


I differ: It is not necessary to "damage you muscles" to make them stronger.  While this statement is the opinion  held by many conditioning experts, it hints of a lack of understanding of basic muscle physiology.  To set out to damage muscle tissue with a workout will ultimately limit performance, enjoyment of exercise and will compromise a person's lifetime ability to participate in healthy physical activity.

Damage your muscles = Damage your health

Here is what I have written previously that is relevant:

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If you do a lot of distance running you may be aware that there is a progressive loss of flexibility of the running muscles. This is a progressive process that slowly reduces the long flowing stride of adolescent years to a painful looking middle-aged hobble that looks more akin to a tip-toe through the tulips than an awesome display of sustained athletic prowess. No matter how diligent one is with stretching, the battle to maintain flexibility seems to be a lost cause.
Although cycling is a highly repetitive and restrictive action, there is little consequent loss of flexibility (Mind you, some of the worst sporting posture one will ever see are found in cycling; but this is mostly due to muscle imbalances and sloppy habits).

The differences are due to the differing effects of concentric versus concentric exercise on the body.

All exercise is a combination of concentric and eccentric exercise. What varies is the content.

Concentric = shortening muscle by its own contraction
  • Muscle relaxes while lengthening
  • No tearing of muscle tissue – no muscle soreness
  • Blood flow through the muscle is enhanced
  • Risk of muscle and tendon injury is very low
  • Recovery is 24-36 hours
Eccentric = contracted muscle is forcefully lengthened
  • Blood flow is occluded
  • Contracting muscle is forcefully lengthened
  • Causes delayed onset muscle soreness
  • Risk of muscle and tendon injury is high
  • Recovery is 3-5 days
When the tissue that was damaged from eccentric exercise is repairing, fresh collagen is being laid down. The tendency is for this to cause the muscle to lose elasticity and length.
Cycling is close to 100% concentric exercise, as are sports like rowing and swimming. Running, on the other hand, is probably 50% eccentric and this rises to almost 100% when running downhill. Walking is much less eccentric in nature than running, so it is much safer to do.
Eccentric versus concentric explains why a cyclist can ride hard day after day without apparent ill effects and why swimmers can train for hours every day of the week. Because running is highly eccentric in nature the damage to tendons and muscles is high necessitating great care with ensuring adequate recovery between training sessions. This is why a good running programme seldom has you running hard or long on consecutive days.

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If a person is doing a lot of eccentric exercise, like running, then there will be a steady loss of flexibility and the development of hard, painful knots within the muscles.  This is less of an issue in sports like cycling.

The solution to this is regular deep tissue massages of the affected muscles, daily stretching and keeping fitness at a consistently high level, rather than being a "stop-start" exerciser.

It is not necessary to make muscles sore in order to make them stronger.


_______________________________________
About this website
The advice in these articles is given freely without promise or obligation.  Its all about giving you and your family the tools and information to take control of your health and fitness.  Please give me your support by subscribing to my free email updates. Please shop at my Online Store. Please encourage your family and friends to do the same. While we may not always be able to compete with the big operators on price, we aim to more than compensate through personal service!

Your email address:

Powered by FeedBlitz
Do you have a question?  Email Gary: gary@myotec.co.nz. Include any relevant background information to your question.  Please be patient and be aware that I may not be able to answer every inquiry in detail, depending on workloads (My paying clients take precedence!). I will either reply by email or, most likely, by way of an article (Personal identifying details will be removed before publication).

Monday, November 17, 2008

Every joint in my body hurts and just picking up a jar of jam is a problem

Hi Gary I am having problems that seem to be brushed off by the medical and specialist team.

I have had neck and back pain for years, did gymnastics when very young. I have worked in the dental industry for over 25years on an off.

I am 51years old and weigh 47kgs. I think I'm having menopause symptoms as well as everything else. Every joint in my body hurts and just picking up a jar of jam is a problem. Have being going to a physiotherapist, who is treating me for long term neck and pain problems.

I recently sore the doctor about my knee which when I kneel on it has a tearing feeling followed by pain and a Chinese burn like feeling, I can also stick a needle in three different parts of my knee and I don't feel a thing. Had an x-ray showed nothing specialist said could have hurt behind knee cap maybe still tender, have physio, I feel the fact theirs a horrible tearing and pain sensation when I kneel doesn't quite match the flippant way I was treated. I'm sure I have some arthritis in my knuckles as they have changed shape, and the main finger I use for terminal work, is very swollen.

Also my big toe and the bone on the side of it hurts more and more when I walk, doctor said could be a bunion, specialist said no nothing wrong that he could feel or see. I also get tingling down left side of my face and thigh, the thigh may have been caused to the epidural I had when having my son, as I felt numb there for ages after the epidural and then the pins and needles just stayed with me, sometimes making it difficult to get to sleep at night.

I walk to work and back home 4 days a week, this is 45minutes each way, other than that and normal housework gardening cleaning windows etc I don't do any weight training or gym work. I feel all my muscles have gone to the pack, could you please help me

I am at my wits end, I think the doctors think I am imagining how I feel.
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Gary comments:
What you are describing is one of the most common sets of ailments that I receive inquiries about.  I call these "Wobbly Wheels Syndrome" which is exactly how one person described how she feels.

Get a copy of Dr James Wilson's book on "Adrenal Fatigue".  Complete the Active Elements Assessment, ensuring that you provide the additional information requested.

We will then take things from there.  Please be patient with this process and a lasting solution will be had.

Monday, December 31, 2007

Has your doctor poisoned you with quinolone antibiotics?

Every athlete presenting with a tendinitis or overuse syndrome, should be asked whether he/she has taken quinolones during the last year, in order to assess the diagnosis properly. The same possibility of quinolone poisoning exists for non athletes who develop energy, injury and circulation problems for no apparent reason.

In other than severe reactions, the damage caused by this class of antibiotics may never be obvious with the delay of onset of symptoms as much as several months after taking the drug. This delay explains why doctors continue to prescribe these drugs.

The reactions to quinolone drugs tend to worsen with repeated exposure. This may be from exposure to residues of the drug which is used routinely in animal farming, some may turn up in farmed fish, poultry and pork (I do not know of the use of this drug in New Zealand farming).

If you were an athlete or very active young or middle aged person, you will resume your trajectory only if you have experienced a mild reaction. Endurance will be severely curtailed by an intermediate reaction. After a severe reaction your athletic activities are completely wiped out for the next five years or so, and only then will you be in the position to attempt very exertional activities depending on the level of permanent damage in joints and tissues that you have sustained. In any case, a severe reaction means the abrupt end of an athletic existence.

There are very characteristic musculoskeletal lesions caused by quinolones. Sometimes they are not the worst side effects, but are big limitations for sports and cause enormous distress in young and healthy athletes.

Cartilages are always affected. In intermediate reactions they become softened and some get inflammed or start causing problems, for instance in the spine, hips and knees. In severe reactions cartilages become really eroded, and show up as different osteoarthritis stages, from mild to advanced. Most affected are the shoulder joint, hips, knees, and ankles, but also neck and spine.
Look at the following chart listing some of the musculoskeletal lesions that young and athletic people had after unnoticed reactions to short courses of quinolones.

In all cases listed as follows it has been demonstrated that they were quinolone induced toxic reactions because after re-exposure to quinolones they increased ten to a hundred times-fold in intensity.

.. Epicondylitis in tennis players. Toxic tendinitis.
.. Trochanteric bursitis (pain in the very tip of the hip bone).
.. Shin splints in runners and tennis players. Neurological collapse
of one or more of the tibialis complexes.
.. Plantar fasciitis. It was a toxic degradation of the muscle-tendon
complex.
.. Hamstrings pulls. It was a toxic femoral neuritis.
.. Posterior tibial tendon insuficiency.
.. Achilles tendinitis.
.. Anterior tibialis tendinitis.
.. Knee pains, lateral, medial and backside.
.. Many back problems.
.. Quads and tibialis muscle wasting.
.. Iliotibial band syndrome (toxic enthesitis).
.. Iliopsoas tendinitis.
.. Collagenous disorder in hips.
.. Rotator cuff tendinitis (shoulder)
.. Myositis, polymiositis.
.. Lactic acid build up.
.. Intolerance to exercise, lack of recovery.

If you have developed any of these sports injury problems for no apparent reason, you should consider the possibility of exposure to quinolones in the last year or so.

QUINOLONE ANTIBIOTICS
The main quinolone and fluoroquinolone antibiotics and their full
pharmaceutical names are as follows:

Cipro, Cipro I.V.........................Ciprofloxacin
Levaquin ....................................Levofloxacin
Penetrex ....................................Enoxacin
Tequin ........................................Gatifloxacin
Maxaquin ...................................Lomefloxacin
Avelox........................................Moxifloxacin
Noroxin ......................................Norfloxacin
Floxin, Floxin I.V......................Ofloxacin
Zagam ........................................Sparfloxacin

Source: The Fluoroquinolone Toxicity Research Foundation

Monday, August 13, 2007

Customer feedback

Hello Gary
I have stayed off the caffeine and I have noticed an improvement in training times and overall energy.
I have been using the Whey Protein and I have noticed that I don't feel as sore after training as I did in previous years. This is especially true with my leg muscles.
regards
Simon
_________________________________
Gary Moller comments:
Sometimes simple measures make a huge difference to health and fitness.

Much of the advice that is dished out nowadays about sports training, nutrition supplements and so on can be confusing and even misleading - and even detrimental to health and physical performance.

the drive for commercial gain and ignorance of what really contributes to optimum health and physical performance confuse and distort the scientific literature.

The fat free diet is an unhealthy myth that causes obesity. The advice to guzzle endless gallons of corn sugar laced sports drinks while out training and competing reduces performance - and health. Caffeine in moderation is fine; but it can easily get you locked in its addictive grasp and become most unhealthy. And on it goes.

Each person is different. While there are some general rules of thumb to guide advice, this should be tailored and tweaked to the individual needs. Age, genetics and environment - including stress, exercise, illness, injury and diet all influence what a person may require to improve their nutritional status and ultimately, their health and fitness

Sunday, July 08, 2007

So; sore muscles are good for you!

Here is a well-written expression of the "party line" that is taken by most medical and physical conditioning experts about delayed onset muscle soreness:

"The good soreness that makes you stronger is called DOMS (Delayed Onset Muscle Soreness) and is caused by microscopic tears in your muscle fibers. It is not caused by lactic acid buildup. When muscles are damaged, they produce healing prostaglandins that cause muscles to become bigger and stronger than before they were exercised vigorously".

Gary Moller comments:
So, DOMS is "good soreness! This is rubbish. DOMS is not good for you.


For a start, the damage to healthy cells which you feel as pain, swelling and stiffness (DOMS), releases massive amounts of cell debris into the body. This debris is toxic to healthy cells, principally because it is rich with oxidants that damage the healthy tissue that is already depleted and exhausted following the workout. Flooding the body with oxidising toxins accelerates the ageing processes. This might be why excessive exercisers do not live as long as those who exercise moderately.

Recovery from exercise that causes DOMS takes from 2-5 days and further vigorous exercise within that period will delay recovery and may even lead to complete breakdown in the form of an injury or infection.

A further problem with doing too much exercise that causes DOMS is the steady loss of flexibility. As any long distance runner will ably demonstrate, the steady loss of flexibility causes the eventual grinding to a halt with passing years. This is because the repair process always has the damaged tiisue shorten and harden a little each time. Again, any runner will tell you that attempts at maintaining flexibility by stretching is painful futility. In fact, most runners give up, other than during token spells such as during injury time!


Exercise:
Take several people off the street and have them walk as fast as they can up the stairwell to the top of the tallest building you can get access to. Have them come down in the lift. Take another group and take them to the top of the building and have them walk quickly to the bottom. Contact them 2 days later and have them rate 0-10 any DOMS.

What you should discover is the group that walked up will report little or no DOMS than the other who will probably report being semi-crippled and this will last several days!

This demonstrates that not all exercise is the same; despite the walking down was far less strenuous, the strenuous walking up was far less damaging to the body. Furthermore, the down walkers, have significant losses of leg flexibility and this loss is lasting.

Conclusion:
Exercise that has the muscles actively resisting being lengthened (eccentric contractions) causes DOMS; whereas exercise that has the muscles actively shortening (concentric contractions) only has little or no DOMS. Activities that have high amounts of eccentric include: running, lifting and lowering weights, jumping and lunging. Activities that do not have much eccentric work include: swimming, paddling, cycling, pushing hydraulic exercise machines and walking on the flat.

Try cycling for example:
With no preparation, go ride for as long and as hard as you can. The chances are you will have a really sore bum from the seat, a stiff neck and sore hands from a poor bike setup; but your thighs which you thrashed to a standstill will only be mildly sore and tired the following day. By day 2-3 you will be easily able to repeat the workout. Now, I would never suggest that you attempt the equivalent with eccentric-soaked running, would I?

Final Conclusion:

Not all exercise is the same and don't believe everything the experts say. Finally, if you want to slow the ageing process and to be physically active well into old age, I advise you to choose your exercises with care.

Friday, February 02, 2007

How to prevent muscle cramp during an event like the Oxfam trailwalker 100km

"Dear Gary,
I have entered with a team into the Oxfam 100km trailwalker this April. I have suffered really bad muscle cramps in the past when doing long runs. Do you have any advice about diet and supplements during training to prevent this happening again?
Thanks"
Anon.
_________________________________
Gary Moller comments:
I have had several enquiries like this one for advice from walkers and runners who have entered the Oxfam Trailwalker 100km April 14-15, 2007). The challenge of the Trailwalker is to complete 100kms in 36 hours as a team of four and raise funds to help some of the world's poorest people.

Whether you intend to walk or run the Oxfam Trailwalker 100km, it’s a gruelling challenge and the odds are that you and your team mates are going to suffer cramping of some kind. So, let’s concentrate this article on what you can do with diet and training to avoid being hampered by cramp during the event. Train your ability to use fat stores When doing an event like the Oxfam Trailwalker, you have near limitless supplies of body fat for energy; but very limited internal supplies of your other source of energy: glycogen. When your glycogen runs low, as it will no matter how you get from A to B with 100km between, you must rely increasingly upon your fat stores for the energy to keep going. However; this is not easy if you are a typical Kiwi who is never further than several metres from a food source. Not being used to digging deep into your fat stores during intense physical exercise will result in only one thing: dead in the water exhaustion and muscle cramps. You need to train your body to operate efficiently using its fat stores.

This means having your last meal about two hours before exercise and doing your longest training runs/walks of the week on water only. You should be steadily building up to being able to trot comfortably for about three hours once a week, or to walk at a steady clip for about four hours.

It is important to cut the junk carbohydrates out of your daily diet - sugar, white flour, corn syrup and so on and replace these with whole food sources like wholemeal bread, oats, Kumara, taro, yams and spuds. Whole foods sourced carbohydrates are digested more slowly, they contain more nutrients and cause less stress on metabolic regulators like the pancreas.
Consuming sweets, gels and sugary drinks while you are exercising will not allow your body to learn how to burn fat efficiently. My free e-book "Training for a Marathon" has more information about training endurance capacity (download from http://www.healthandlifestyle.co.nz/).

You may initially get intense carbohydrate cravings during your long training sessions. However, if you stick at it you will be delighted with the results: The cravings will diminish and you can maintain a steady clip for much longer. I have found that this takes at least three months to really kick in, so start now. Build your body's mineral stores while you still have time Barely a single modern person's diet is adequate in minerals. Our depleted agricultural soils and limited range of cultivated crops sees to that, as does our general aversion to eating organs like the liver and making mineral rich broths from beef bones. Magnesium and calcium are critical for health, including muscle function. It can take several months, if not a year or so of supplementation to build a depleted body's stores in muscles, bones and organs like the liver. Rich body stores of minerals are your defence against muscle cramps during events like the Oxfam Trailwalker. During the remaining weeks of your preparation I recommend that you take two tablets of Calcium Complete and two capsules of Magnesium Complete per day, spread over the day and with food.

Eat organ meats like liver and kidney and make beef bone soups that have the bones well and truly simmered to release the bone minerals. Eat your leafy vegetables. Take extra B vitamins, extra antioxidants and glutamine and boost vitamin D

Minerals and the B group of vitamins work together to keep muscles, nerves (and brain) working, so you need extra B vitamins on a daily basis when doing all of the training you must do in preparation for walking or trotting 100km. Take two Super B tablets per day with food.

Vitamin D is like a mineral magnet and without high levels in your body, your ability to uptake and use minerals like magnesium and calcium is seriously compromised (This is why sunlight deprivation causes disease like rickets, osteoporosis and muscles weakness). Its importance for health is frequently overlooked possibly because vitamin D is free and does not require a prescription.

You can also take additional antioxidants into your body to keep muscles resistant to damage by taking a daily antioxidant supplement. However, your main source of antioxidants is bright coloured fruit and veggies including berries. Dark berries like blueberries and black currant also provide some protection from sunburn which is important at this time of year. The amino acid Glutamine aids muscle repair and recovery. It is best taken before and after exercise.

Note: You can order the supplements referred to in this article from http://www.myotec.co.nz/ or you can find similar products from your local natural health store.